I finally got out to run. Didn't want to go for distance , so I decided to work on some sprint drills.

400m run with a 1 minute rest between. My times were 1:16, 1:20, 1:20 and 1:19. Fought the wind on the back half of my 400s. I moved on to uphill 40 m sprints, then run backwards to my start point. Knocked out 6 sets of those. Felt pretty good, so I continued. Next, I did 10 lunges with about a 20m sprint ( 4 sets). I finished off this WOD with 4 x 10m power skips....Yeah, the Superman affect wore off by then. lol

Did some extra stretching and pulled out the DIY foam roller.... Hopefully, I can execute my planned front squat WOD tomorrow.

My wife and daughters surprised me by ordering a MDUSA sandbag for me!!!
So, I put together a WOD using my new bag and my DIY one. I used some of my pre-filled bags, filled some extra firehose with sand and used my wife's ankle weights and got started.

10 ea
Clean and press
Front squats
Bear hug squats
Bent over rows
Shouldering; 5 ea side
The MDUSA bag was 50# and the DIY was around 85#.

I completed 5 rounds, and I was spent. I had planned on doing some sandbag work but hadn't since building my bag. Now, I'll try to program more.

I did additional squats with 195, 205, 215 and finished with 225#. Had my wife watch my form and she says that it was good and I could have probably lifted more....Maybe next time. This gave me an indication of my 1 RM.

I figured that I'd go for a hybrid WOD tonight, and came up with the following:

For time-40 ea exercise

Wall ball 20#
HSPU
Box jumps 24"
SDLHP 75#
4 count Flutter kicks
Dips

Finished in 13:45. I thought I'd finish faster but HSPU was my undoing on this one. I blew through everything else but my shoulders were flaming on the HSPU; luckily I did not do them on my parallettes....

Tomorrow, I plan on working some power snatches into my WOD. I rarely do them, and know that I need to get up to par. I'll be surfing the CF main and youtube to find some useful instruction and so forth.

I started out with a modest 75# since I don't work this exercise as much as I should. Felt pretty good, and worked some techniques I picked up on youtube. My subsequent lifts were 95, 125, 145 and 155# whcih I failed on I believe that I overthought my movements, then just lost it out of frustration....Oh, well. It was a start and I feel confident with doing them more often.

Warmed up with some active stretching, foam roller and 2 minutes of rope jumping.

I hadn't done deadlifts for a while, so I incorporated them into my WOD.

4 RFT:
10 18" step ups w/ 80# sandbag
5 DLs 255#
Finished in 5:33

Got done quicker than expected, so I did 10 sandbag GU with 50# and 50 hammer strikes. Really felt sluggish tonight. I need to try and get back on my former sleep/work schedule. Looking forward to resting up tomorrow.